Name: Playbook - Andrei Deiu - Biceps & Triceps
Uploaded: 2022-09-30T21:33:29.203Z
Duration: 45 min
Description: Biceps & Triceps

El-MORADO

Alex

Tharindu

Oscar

🔥pump brodie as always killing the game !

Christian

Ahsan Akhtar

Zsozso

Samuel

Hussein

My arms are 3X the times they were before hitting the GYM 🔥🔱🔥

Own Shah

Un antrenament foarte complex și hot in același timp! Mi-ai rupt brațele in 2.

Omar

Man mi-ai rupt fiecare fibra musculară din brate

Gabriel

Very very good , Amazing my friend 💪🏼

Fran De Los Reyes

Fineas Berindei

Serban Claudio

Ionut Pasere

endrit

Ionut

Catalin

Daniel

Biceps & Triceps 

- Triceps pushdown 4 x 10-12

- Cable single arm curls 4 x 10-12 each arm

Superset:
- Close grip tricep press 3 x 10
- DB skull crushers 3 x 10

- Barbell curls 4 x 10-12

- Preacher curls 4 x 8-10

- Triceps dips 3 x 10-12 

Superset: 
- Cable overhead tricep extensions 3 x 10
- Cable hammer curls 3 x10

- Start with your feet a little narrower than hips distance and a slight hinge at the hips 
- Pull the elbows into your side body as you press down on the bar 
- Hold at the bottom for about 2s as you squeeze into the biceps 
- Release the bar back up to the starting position with control

Tricep Pushdowns

- Start with one arm lengthened, palm facing up 
- Hug the elbow into your side body as you curl 
- Squeeze into bicep at the top of the curl
- Lower in a slow and controlled manner
- Complete desired reps then repeat on the opposite side

- 10-12 reps each arm

Cable Single Arm Bicep Curl

- Close grip tricep press 3 x 10
- DB skull crushers 3 x 10

- Lie on the bench with your feet flat on the floor and grip the barbell with your hands inside shoulder-width apart
- Brace your core and squeeze your shoulder blades together to stabilise your body
- Lower the bar towards your sternum slowly 
- Keep your elbows close to your sides to emphasise your triceps 
- Press the bar back up to starting position

EZ-bar Close Grip Tricep Press

- Extend arms so they are at a 45 degree angle from your face 
- Bend at the elbows as you rotate the weights so your palms are facing each other 
- Lengthen the arms back to your starting position and squeeze into your bicep 
- Keep the elbows steady and move from there

DB Skull Crushers

Superset

- Place hands a little wider than shoulder width 
- Squeeze elbows into the midline of the body 
- Curl the bar up and squeeze into your biceps 
- Hold for 2s at the top of the curl

Barbell Curls

- Place your elbows on the machine and lengthen your arms 
- Pull the handlebars up as you press your triceps against the padding 
- Squeeze into your biceps at the top

Machine Preacher Curls

- Support your bodyweight in an upright position, arms straight, hands gripping the parallel bars/dip station
- Lower your body by bending at the elbows
- Keep your shoulders down and elbows close to your sides 
- Press your body back up to starting position so that your arms are nearly straight but not quite locked out

Dips

- Cable overhead tricep extensions 3 x 10
- Cable hammer curls 3 x10

- Face away from the machine and stagger the legs 
- Pul the handlebars together over your head as you bend at the elbows 
- Extend from the elbows as you lengthen the arms fully and squeeze into the triceps 
- Keep spine long and weight slightly forward as you move

Cable Overhead Tricep Extensions

- Hold cable and lengthen the arms
- Bend at the elbows and pull the cable up into a bicep curl 
- Hold for about 2s at the top of the contraction as you squeeze into your biceps 
- Keep elbows pulled into the side of your body

Biceps & Triceps

Community

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